5/17/2021

Functional Fitness

_________________________________________________

We’re back to our second of three mini hypertrophy cycles. The metcon is a nice light AMRAP with a dumbell. Everything should be done unbroken. Stay consistent on the gymnastics piece. Enjoy

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Hypertrophy

A1. BB front squat 4x12
A1. DB reverse lunge 4x15

B. Accessory

B1. Single leg RDL 4x10
B1. Wall sit 4x:30s
B2. Strict T2B 4x10
B2. Banded hip thrust 4x20

C. Conditioning

Tempo run 4 miles

D. Work Capacity

20 AMRAP

50' Left Single arm DB overhead lunge (50/35)
20 alternating DB Snatch (50/35)
50' Right Single arm DB overhead lunge (50/35)
20 DB Goblet squat (50/35)
50 DU

E. Gymnastics

10 AMRAP

21 KB Swing (53/35)
15 ring dip
9 strict HSPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman